Crossfit North Cloud – N.C. Athletics
Warm-up
Warm-up (No Measure)
2 Rounds of:
1:00 Cardio (your choice) (start easy and build in speed each round)
24 Single Unders
10 Alternating V Ups
8 Abmat Sit Ups
6 Inchworms
Weightlifting
Power Clean (6 Sets of 3)
Every 2:00 for 12:00, complete 1 set of 3 touch and go reps of power clean (no squat cleaning).
*Lift with your legs and not your back. Get your hips low and lever that bar off the ground!
Metcon
Metcon (AMRAP – Rounds and Reps)
On a running 15:00 clock, perform the following…
From 0:00 – 10:00, complete as many rounds and reps possible of:
200 Meter Run
20 Dumbbell Snatches
From 10:00-15:00, complete as many reps of Burpees as possible.
*The 200 Meter Run is to the stop sign at the highway and back!
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